Umbrella Journal

Ella

Nuggets

Make space for what’s on your mind Talk it through Take it at your own pace Small habits Little wins Every day

Reflect on your day, notice patterns, and build small habits with guided journaling and practical CBT tools.

Talk with Ella about stress, relationships, or whatever’s on your mind when you need a moment to reflect.

Build small habits, check in with yourself, and care for your virtual pet with Nuggets.

Trusted by therapists and over journalers.

Download Ella

Download Nuggets

An Ella chat about taking a small first step on a school assignment
Nuggets Daily Journal with a mood check-in prompt and Sunny on a perch

Daily support, not just a journal

Unlimited access to CBT guidance, mood tools, and prompts that keep you moving.

Daily tools

  • Go beyond journaling with CBT tools
  • Change unhelpful thoughts with guided reframes
  • Boost clarity and build a healthier mind
  • Track 100+ moods, emotions, and triggers
  • Focus better with ADHD-friendly routines

Expert methods

  • Access CBT, ACT, DBT, REBT, MBCT exercises in one library
  • Get screened for anxiety, ADHD, bipolar, and depression
  • Create evidence-based worksheets in minutes
  • Built for therapists, counselors, social workers, and you

Connect & export

  • Export PDFs or Excel, share insights and homework or forms with your therapist or team
  • Move from reflection to a clear next step without losing context
  • Keep private journal data organized across sessions and devices

Perfect for CBT practice

Build a reflection routine with guided thought records. Notice a thought, examine the evidence, and consider a more balanced perspective.

CBT Journaling Guide
Smart CBT example showing an automatic thought, a thinking trap, a challenge, and a balanced alternative

Best journal for a positive mindset

Say goodbye to negative thoughts and hello to rational and positive thinking

Umbrella Journal thought record showing an automatic thought, a thinking trap, and a more balanced alternative

Research behind our approach

Explore reviews of CBT, mental health, and digital support, with links to original studies and clear explanations of their limits. Evidence for a therapeutic approach is different from evidence for a particular app.

Explore science & research
Animated MRI moving through teal-blue cross-sections of a human brain
MRI by Nevit Dilmen and Tekks · CC BY-SA 3.0

Smart, award-winning design.

Focus on your writing with a layout that has everything you need and nothing you don’t.

Umbrella Journal's light-mode writing editor with a fictional reflection and simple editing controls

Back to top